This video covers Side-lying Straight-leg Hip CARs - a hip CARs variation used for workspace maintenance, priming, and quick diagnostics. Keeping the knee straight changes the game: it forces you to explore hip motion with less “wiggle room,” making it easier to notice where you lose control or start compensating through the pelvis and spine. It’s a great option before training, on recovery days, or anytime you want to check what your hip range and control look like today.

Because the leg stays straight, this variation can feel more demanding than regular hip CARs. Hamstring tightness can limit how cleanly you move through flexion and internal rotation, and hip flexor stiffness can make flexion, extension and transitions harder - often leading to pelvic tilting or lumbar movement if you’re not careful. Use this as information: go slow, keep the pelvis as quiet as possible, and treat any “sticking points” as your roadmap for what needs attention.